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    • Pan-Fried Yellowfin Sole

    Mark Sharron
    Easy
    35 minutes
    2-4
    Amount Per Serving: Calories 230; Fat 4.5g; Carbs 2g; Protein 22g
    Pan-Fried Yellowfin Sole is a simple yet delicious way to enjoy this popular fish. It's an easy dish to prepare, requiring minimal ingredients and little cooking time. The fish is lightly pan-fried in butter and olive oil, seasoned with salt and pepper, and finished with lemon juice, garlic, parsley, and capers. This dish is sure to be a hit with family and friends alike.     
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    Ingredients

    • 4 Yellowfin Sole fillets
    • 2 tablespoons olive oil
    • Salt and pepper to taste
    • 2 tablespoons butter
    • 2 cloves garlic, minced
    • 2 tablespoons fresh lemon juice
    • 2 tablespoons fresh chopped parsley
    • 2 tablespoons capers, drained and rinsed (optional)

    Method

    • To make Tuna Fish Cakes, start by draining the canned tuna. 
    • While the rice is cooking, prepare the eel by grilling or frying it.
    • Put the tomato paste, olives, and butter into a blender or food processor and whizz until smooth.
    • Put the oats in the blender or food processor, slightly broken up.
    • Coat the fillets with the butter mixture while grilling.